CrossFit Hero WOD: Murph at Home

Memorial Day weekend is a very special weekend in the CrossFit community. It’s a weekend where almost all CrossFit gyms program the CrossFit Hero Workout Murph, in honor of Lt. Michael Murphy, who died protecting our freedom.

The CrossFit Hero Workout Murph is:

• Run 1 mile
• 100 pull ups
• 200 push ups
• 300 air squats
• Run 1 mile
• Wearing a weight vest (20 lbs men, 14 lbs women)

It’s a test of endurance and mental fortitude.

This year was the first year I did it alone at home. I did it early in the morning before it got hot, and it felt special being alone, as if it meant more to honor Murph’s sacrifice for us.

This is one of my all time favorite workouts. It was the first one I ever did when I first took a CrossFit class, and I still remember how I couldn’t move afterwards. I’ve done Murph now a dozen times and will do it again probably another dozen. It never gets old; it’s always challenging; it’s the least we can do to honor such a hero.